There are two types of people in the world: those who like massage and those who are crazy.
Fortunately, marathon runners are usually in the first category.
Massage for runners is one of the best ways to keep your body healthy, strong, and responsive during your training.
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Why massage for runners is so important
Marathon runners usually live in a body of very tight muscles. Training day after day for months on end really challenges the body.
One of the best ways to keep your muscles supple and responsive– which helps to stave off injury– is massage. Being able to give yourself a quick massage to be kind to your body is a great way to finish up a workout.
Best Massage Tools for Runners
It’s not always possible to get to a licensed massage therapist for a sports massage. Whether it takes too much time or is out of your budget, getting massages regularly just doesn’t always happen.
Having massage tools you can use for daily (or weekly) self-massage will keep your muscles feeling great in a just a few minutes a day.
- Best Foam Roller for Runners
- Best Massage Roller Stick for Runners
- Best Massage Roller Ball for Runners
These three massage tools are the best way to keep you feeling great through the long months of distance running as you work up to a marathon.
Best Foam Roller for Runners
When I don’t have the time to get in for a massage, I turn to my trusty foam roller.
By working with the foam roller daily a few days a week, you should be able to get out the knots that, if left ignored, would pull your body in wonky ways and turn into real injuries. The foam roller is a key part of running recovery because it can be used quickly and easily, and you can roll muscles while you’re doing something relaxing, like watching TV.
If you’ve never worked with a foam roller before, you may find it useful to buy a foam roller with the releases printed right on it. So handy!
If your muscles are really tight, you may want to try spraying a little magnesium oil on your legs about five minutes before you roll. Transdermal magnesium oil helps relieve muscle soreness, and when used in combination with the foam roller makes a good at-home massage.
Best Massage Stick for Runners
If you travel often, taking a foam roller with you isn’t practical. Fortunately, the massage stick for runners still delivers. This handy little tool allows me to achieve many of the same muscle-releasing benefits as my foam roller, but it’s in a convenient size.
Don’t be fooled by the compactness.. I am able to get into my leg muscles just as well with this little stick massage roller as with the foam roller– and in areas like the calf muscles, it works even better than its big cousin.
I also like the roller stick for its portability even when I’m at home, because I can take it outside and roll while they kids are playing. Rolling muscles and soaking up sunshine is pretty luxurious for a rest day!
If you’re unsure how you can best use a roller stick for self-massage, you can buy one with photo instructions, too.
Best Massage Roller Ball for Runners
Ohhh, this massage tool may be small, but it packs a delicious punch! The massage roller ball is most often used by runners on the feet.
Because plantar fasciitis is so common in marathon runners, using a roller ball to massage the foot can feel so good. Try a minute or two of rolling first thing in the morning, as this is when the plantar fascia are most stiff and painful. The spiky bits on the ball will help to loosen up your feet.
The massage roller ball can also be used if you want to pinpoint tight muscles in the back. Whether you’re sore from carrying a water bottle (who knew you could be sore from that? But you can!) or you just slept funny, having a roll on the ball is intense but can help to release the muscle tightness.
- The firm high density 18 inches foam roller can perfectly massages your back, leg, hip, waist and shoulders. It is designed to help increase circulation, ease soreness and assist rehabilitation.
Massage for Runners: A Licensed Massage Therapist
The gold standard of massage for runners is, of course, a visit to a licensed massage therapist.
This need not be someone at a fancy day spa. In fact, you’re likely to find an independent massage therapist who has mad skills in a slightly dated but still clean and safe solo office.
Unfortunately, finding a massage therapist you like isn’t always straightforward. Ask your running friends for referrals. Check credentials to ensure that the massage therapist is licensed and has deep tissue or sports massage training.
Don’t be afraid to go for an initial visit. Think of it a bit like dating. You want to make sure that you have a good comfort level with the massage therapist. You want to see how your body reacts to his or her work. Most importantly, if it’s not exactly what your body needs, keep shopping for a different massage therapist.
It took me over six years of living in Austin to find a massage therapist I liked enough to go back for a second visit. I’ve been going to Sara Illig of Integrative Massage since 2010. Sara has strong intuition, capable hands, and a healing spirit. I know that when I leave Sara’s massage table, I’ll be feeling like I got worked deeply. It’s a bit like being raked over the coals, but that’s what I need and want from a massage.
Finding your own Sara is the goal!
Massage for runners keeps you running strong!
Regardless of how you massage your muscles, taking a little bit of extra time to be kind to your hard-working body pays off in staying injury-free. I’m a big believer in acting before I have a full-blown, sidelining injury. For me, massage has been the way that I’ve been able to stay out on the road running 150+ miles a month for months on end.
Whether it’s at the hands of a knowledgeable, capable professional or using one of my at-home tools, massage is a key component of staying healthy through a long marathon training season.
Karen Shopoff Rooff is an ACE certified personal trainer and health coach with more than 20 years’ experience running marathons and ultramarathons. The Marathon Finish Line blog is for informational purposes. Please seek advice from a medical practitioner before engaging in a new fitness program.
